Sunday 10.30.2022

“OLYMPIC WEIGHTLIFTING”

A. Snatch
*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 80%
Rest 90-120 seconds

B. Clean + Jerk
*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 80%
Rest 90-120 seconds

C. Three sets of:
Clean Pull x 2 reps @95-105% of Clean

“BURN”

Complete as many rounds and reps as possible in 12 minutes of:
3 Pull-ups (or Ring Rows)
6 V-Ups
9 Jumping Lunges

*After every 3 rounds completed, complete a 12/9 Calorie Row

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 12 minutes of:
3 Burpees
6 Air Squats
9 Russian Kettlebell Swings

*After every 3 rounds completed, complete a 12/9 Calorie Echo Bike

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)